Omega 3s 6s and 9s, oh my!

[tke71709]

After reading today's article on T-Nation that suggests up to 45grams a day of Omega 3 and putting that together with other articles that I have read I'm a little confused.

I seem to remember reading an article that states (god knows where) that we get a sufficient amount of Omega 6s from the average diet.

So I'm currently using a 3-6-9 supplement (12 pills a day) from Costco that's due to be replaced soon.

Should I replace it with a pure Omega 3 supplement (thus essentially tripling my input of 3's at the sacrifice of the additional 6's and 9's)?

Or does your average person need additional 6's and 9's as well?

[ParanoidAndroid]

just use omega 3's. You get plenty of omega 6's in your diet already.

You don't need 45 grams. that is a very high dosage. 12 grams should be good for most people.

[Lisa~]

tke,

This is already being discussed in another recent thread:
Charles Poliquin's New Article

[Lost Dog]

Don't worry about the 9s. They'll take care of themselves.

Cut down on the 6s, which are hard to avoid. They are in EVERYTHING, it seems. Try to avoid soybean oil and corn oil, specifically. Also, if it's labeled Vegetable Oil, skip it. Look for products that use Canola, olive, flaxseed, walnut, sesame, coconut, and/or palm oils, instead.

You don't need to specifically supplement or squeeze these things into the diet, but if you're going to have something that requires oil, look for the best choices, with the fewest 6s.

For instance, Omega-3 eggs aren't really all that high in 3s. But any 3s in there means fewer 6s, right? I eat a lot of egg yolks. I consider my Omega-3 eggs to be reduced 6 eggs.

Also, I like margarine, not butter. Canola margarine has fewer 6s than your standard margarines.

I've got to use oil for cooking and dressing. I don't always want olive oil tastes involved, so I look for oils that do the least "harm" with neutral or complementary tastes: Canola, walnut, coconut, etc.

Up the 3s, but not to 45g. You were right to be confused.